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Sweet Potato Kale Frittata


    Sweet Potato Kale Frittata

    Sweet potato and kale team up to give this frittata a powerful antioxidant punch. Consider grating sweet potato in order to cook the orange spud in a flash. The frittata is also excellent with grated Gruyere or even soft goat cheese in lieu of Parmesan. If serving with a fiery salsa, omit the red chili flakes.


    1 Tbsp (15 mL) grapeseed oil
    1 small yellow onion, diced
    2 cups (500 mL) grated sweet potato
    2 garlic cloves, minced
    4 large curly kale leaves, ribs removed, leaves torn into 2 in (5 cm) pieces
    8 large free-range eggs
    1/3 cup (80 mL) milk or unflavoured rice milk
    2/3 cup (160 mL) grated low-sodium Parmesan cheese
    2 tsp (10 mL) fresh thyme
    2 tsp (10 mL) Dijon-style mustard
    1 tsp (5 mL) lemon zest
    1/2 tsp (2 mL) red chili flakes
    1/4 tsp (1 mL) black pepper

    Preheat oven to 400 F (200 C). Heat oil in 10 in (25 cm) ovenproof skillet over medium heat. Add onion and cook for 5 minutes, or until softened. Add sweet potato and garlic; heat just until potato is turning tender, about 2 minutes. In batches, stir in kale and heat until wilted but still bright green.

    Whisk together eggs, milk, Parmesan, thyme, mustard, lemon zest, chili flakes, and black pepper in large bowl. Carefully pour egg mixture into skillet without displacing vegetables. Cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut.

    Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve.

    Serves 4.

    Each serving contains: 346 calories; 24 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 4 g fibre); 267 mg sodium

    source: "30-Minute Meals", alive #384, October 2014


    Sweet Potato Kale Frittata




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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.